We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Need recommendations for modest beginners strength training workout

kendahlj
kendahlj Posts: 243 Member
edited December 2024 in Fitness and Exercise
I haven't lifted weights in a long time and am looking for something moderate to do two or three times a week. I don't have a lot of time...20 minutes or so following my cardio workout. I'm on a calorie deficit to try to lose weight...I'm not trying to gain bulk. I just want to build a little muscle to help improve my strength and conditioning. I have read all the comments about how you can't build muscle on a calorie deficit...that's fine. I really just want to know the best three or four things I can do in the gym a few times a week to improve my muscular strength a little. (I've been all over the internet and it's more confusing than helpful.)

Replies

  • kendahlj
    kendahlj Posts: 243 Member
    I found this thread...I'm going to check out some of the suggestions

    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I do 5 main lifts, 5 sets of 5 reps each: bench, squat, overhead press, row, and deadlift. Yeah, and that thread is pretty good, gives you lots of options to check out.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    kendahlj wrote: »
    I have read all the comments about how you can't build muscle on a calorie deficit...that's fine.

    Ignore those comments. If you are just starting out that "rule" won't apply. That link above contains a few programs. The important thing is to just pick one and stick with it. Easier said than done, I'll admit.
  • shagerty777
    shagerty777 Posts: 185 Member
    Check out Stronglifts 5x5. He has a great app too. If I was time limited I'd cut back the cardio and hit the lifts instead. I can do the work in about 50 minutes or so. Another good starter program is Allpro's Simple Beginners Program from bodybuilding dot com. It's what I started out with and gives a good foundation. It is also a 50-60 minute program. Both are only 3 days a week though so you can do cardio on the off days too.
  • VisofSer
    VisofSer Posts: 130 Member
    The usual suspects are Stronglifts 5x5 or Starting Strength. Both will get the job done. Do the cardio after the weights. If you want a short workout, it should be intense. If you want 4 exercises, deadlift, squat, military/overhead press, bench press. Alternate which ones you do due to overlap. Eg. Week 1 Monday - Deadlift & Overhead Press Week 2 Monday - Squat & Bench. There are better ways to lay it out and tools such as this program picker rohitnair.net/pp/ as well as the good thread you already found.

    Fix your mindset about gaining bulk. At best in your first year of focused, serious resistance training in a surplus you'll add an average of 3lbs a month. It takes a long time and a lot of hard work to bulk up in a way that is effective and isn't 50/50 fat/muscle. The first year(approximately) is the golden one where you can often lose fat and add muscle but don't bet on it. Especially with a reduced focus, the resistance training is more likely to accelerate your fat loss and retain muscle mass which sounds to be what you want.
  • kendahlj
    kendahlj Posts: 243 Member
    Thanks for the responses. I did Row today and it's all I had time for. I think I'll lift first, as suggested.
  • STEVE142142
    STEVE142142 Posts: 867 Member
    Tony Horton has a great program for people with an exercise that all we have taken a break for a while. It's callef 10 minute trainer.
    DVD set is a good intro package
This discussion has been closed.

Categories